22Jan11 - Hamstring & Shoulder

Superset 1:
5x5 Snatch Grip Deadlift (2x80kg, 2x85kg, 90kg)
5x5 Standing Dumbbell Shoulder Press (20kg, 2x22.5kg, 2x25kg ES)

3x10 Lying Leg Curl (20kg, 25kg, 30kg)
3x10 Cable Lateral Raise (10kg, 2x15kg)

3x10 Romanian Deadlift (80kg, 85kg, 90kg)
3x8 Standing Behind The Neck Shoulder Press (40kg, 42.5kg, 45kg)

21Jan11 - Chest & Biceps

5x5 Bench Press (90kg, 2x95kg, 2x100kg)
3x10 Cable Flye (25kg, 30kg, 35kg)
3x10 45 Degrees Incline Dumbbell Bench Press (22.5kg, 25kg, 27.5kg ES)

1X12, 1x10, 1x8 Single Arm Dumbbell Preacher Curl (10kg, 12.5kg, 15kg ES)
3x8 Reverse EZ Bar Concentration Curl (2x10kg, 12.5kg)
3x8 Incline Dumbbell Bicep Curl (7.5kg, 10kg, 12.5kg)

2x10 Hanging Leg Raise (2xBW)

19Jan11 - Back & Triceps

Superset 1:
5x5 of Bent Over Row (90kg, 95kg, 100kg, 100kg, 100kg)
5x10 of Lying Triceps Extension with EZ Bar (20kgx5)

Superset 2:
3x10 Wide Grip Pull Down (60kg, 65kg, 70kg)
3x10 Standing Overhead Cable French Press (10kg, 12.5kg, 15kg)

Superset 3:
3x10 Seated Cable Row (55kg, 60kg, 65kg)
3x10 Triceps Push Down (20kg, 22.5kg, 30kg)

3x10 Standing Single Arm Cable Row (15kg, 20kg, 25kg ES)